Tempo Squat (3-0-1-0)

The muscle builder — extends time under tension through controlled tempo, maximizing hypertrophy and movement quality

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⚡ Quick Reference

Aspect	Details
Pattern	Squat
Primary Muscles	Quads, Glutes
Secondary Muscles	Hamstrings, Core, Erector Spinae
Equipment	Barbell, Squat Rack
Difficulty	Intermediate
Priority	Common

Movement Summary

Tempo Breakdown: 3-0-1-0

Number	Phase	Duration
3	Eccentric (lowering)	3 seconds
0	Bottom pause	0 seconds (no pause)
1	Concentric (rising)	1 second (controlled)
0	Top pause	0 seconds (immediate next rep)

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🎯 Setup

Starting Position

1. Bar position: Your standard squat position (high bar or low bar)
2. Grip: Same as regular squat, comfortable and secure
3. Unrack: Standard unrack, big breath
4. Walk out: 2-3 steps, efficient setup
5. Foot position: Your normal squat stance
6. Load selection: Start with 60-70% of your regular squat weight

Equipment Setup

Equipment	Setting	Notes
Bar height	Same as regular squat	Standard setup
Safety pins	Just below bottom position	Safety net for fatigue
Weight	60-70% of regular squat	Tempo makes it much harder
Timer/Count	Mental or partner count	Track 3-second descent

Understanding Tempo Notation

3-0-1-0 means:

• 3 = Count "1, 2, 3" on the way down
• 0 = No pause at bottom, immediately reverse
• 1 = Controlled 1-second drive up (not explosive, not slow)
• 0 = No pause at top, go straight into next rep

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🔄 Execution

The Movement

3-Second Descent (Key Phase)

What's happening: Extended time under tension on the eccentric

1. Begin descent, start counting "1"
2. Controlled lowering for full 3 seconds
3. Count internally: "1... 2... 3..."
4. Maintain tension — don't just "drop" slowly
5. Breathing: Big breath held from top

Tempo: Exactly 3 seconds

Common errors:

• Descending too fast (2 seconds instead of 3)
• Descending too slow (4-5 seconds)
• Losing tension and just "falling"

How to count:

• "One-thousand-one, one-thousand-two, one-thousand-three" OR
• "1-2-3" with deliberate spacing OR
• Partner calls out "Down, 2, 3"

Feel: Quads burning from extended eccentric, increasing tension as you descend

0-Second Pause (Transition)

What's happening: Immediate reversal at bottom

1. Hit your normal depth (parallel or below)
2. Immediately reverse — no pause, no settling
3. Use natural stretch reflex
4. Maintain core tension through transition
5. Breathing: Continue holding breath

Difference from pause squats: You're flowing through the bottom, not stopping

Feel: Smooth transition, using elastic energy to begin ascent

1-Second Ascent (Controlled)

What's happening: Controlled but not slow concentric

1. Drive up in approximately 1 second
2. Not explosive, not slow — controlled power
3. Keep knees out, chest up
4. Maintain bar path over mid-foot
5. Breathing: Exhale through sticking point or hold

Tempo: "One" count — faster than descent but controlled

Feel: Powerful but controlled, quads and glutes driving

Not: Grinding slow rep or maximal explosive effort

0-Second Top (Continuous Reps)

What's happening: No rest at top, continuous tension

1. Reach full extension
2. Immediately begin next rep — no lockout pause
3. Take a breath if needed (quick!)
4. Maintain core tension throughout

Why no pause: Keeps muscles under constant tension for hypertrophy

Feel: Continuous work, no rest, cumulative fatigue

Key Cues

Primary Cues

• "3 seconds down, count it" — ensures proper eccentric duration
• "Flow through the bottom" — smooth transition, no pause
• "Controlled power up" — not slow, not explosive
• "No rest at the top" — straight into next rep

Sample Set Internal Dialogue

Rep 1:

• Down: "1... 2... 3..." bottom, drive, top
• Breath

Rep 2:

• Down: "1... 2... 3..." bottom, drive, top
• Quick breath

Rep 3-6:

• Continue pattern, count stays consistent even as fatigue builds

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Quadriceps	Knee extension, eccentric control on descent	█████████░ 90%
Glutes	Hip extension, control during lowering	████████░░ 80%

Secondary Muscles

Muscle	Action	Activation
Hamstrings	Hip extension assist, eccentric control	██████░░░░ 60%
Core	Extended isometric hold throughout tempo	███████░░░ 70%
Erector Spinae	Spinal stability during slow descent	██████░░░░ 55%

Stabilizers

Muscle	Role
Adductors	Maintain knee tracking during slow descent
Calves	Ankle stability through extended ROM

Why Tempo Builds Muscle

Extended time under tension (TUT):

• 3-second eccentric increases muscle damage (growth stimulus)
• Continuous tension (no pause at top) keeps muscles working
• Controlled concentric maintains tension throughout
• A 6-rep set = ~24 seconds of continuous work vs ~12s regular squats

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Counting too fast	Descent is 2s instead of 3s	Reduces time under tension benefit	Count "1000-1, 1000-2, 1000-3"
Pausing at bottom	Adding unintended pause	Changes stimulus from tempo to pause squat	Flow through bottom immediately
Explosive concentric	Rising too fast	Reduces TUT, different stimulus	Count "1" on the way up
Resting at top	Pausing between reps	Tension released, muscles recover	Start next rep immediately
Using too much weight	Can't maintain tempo	Form breaks down, defeats purpose	Use 60-70% of regular squat

Most Common Error

Inconsistent tempo — speeding up as you fatigue. The last rep should have the same 3-second descent as the first. Film yourself or have someone count to ensure consistency.

Self-Check Checklist

• 3-second descent on EVERY rep
• No pause at bottom (smooth reversal)
• Controlled 1-second ascent
• No pause at top (continuous tension)
• Same tempo on rep 1 and rep 8

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Variations & Modifications

Easier Variations

Lighter Tempos

Variation	Tempo	Purpose
2-0-1-0	Shorter eccentric	Learning phase
3-0-X-0	Faster concentric	Reduce fatigue
Tempo Goblet Squat	3-0-1-0 with dumbbell	Pattern practice

Position Variations

Variation	Difference
High Bar Tempo	More upright, quad focus
Goblet Tempo	Front-loaded, easier to maintain position
Box Squat Tempo	Depth marker, slight pause allowed

Harder Variations

Variation	Tempo	Difficulty Increase
4-0-1-0	Longer eccentric	33% more TUT on eccentric
3-1-1-0	Add bottom pause	Combines tempo + pause
3-0-3-0	Slow concentric too	Extreme TUT
5-0-1-0	Extended eccentric	Advanced hypertrophy
Front Squat Tempo	3-0-1-0 front rack	Added core/upper back demand

Other Tempo Options

Tempo	Purpose	Best For
2-0-1-0	General strength, less hypertrophy focus	Strength phase
3-0-1-0	Standard hypertrophy tempo	Muscle building
4-0-1-0	Maximum eccentric stimulus	Advanced hypertrophy
3-2-1-0	Isometric + eccentric	Weak point work

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Programming Recommendations

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load (% Regular Squat)	Tempo
Hypertrophy	3-4	6-10	2-3 min	60-70%	3-0-1-0
Muscular Endurance	3-4	12-15	90-120s	50-60%	3-0-1-0
Technique Mastery	3	5-8	2 min	50-60%	3-0-1-0
Advanced Hypertrophy	3-4	6-8	2-3 min	65-75%	4-0-1-0

Workout Placement

Program Type	Placement	Rationale
Hypertrophy-focused	Primary or secondary leg movement	Main muscle-building stimulus
Strength-focused	Accessory after main work	Technique and volume without heavy load
Beginner program	Primary squat variation	Teaches control and position
Deload week	Replace heavy squats	Maintain technique, reduce CNS stress

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1-2x/week	3 sets of 6-8
Intermediate	1-2x/week	3-4 sets of 6-10
Advanced	1x/week	3-4 sets of 8-12

Sample Programs

Hypertrophy Block

Weeks 1-4:

• Tempo Squat 3-0-1-0: 4 x 8 @ 65%
• Rest: 2 minutes
• Increase weight 5 lbs when all reps completed

Weeks 5-8:

• Tempo Squat 4-0-1-0: 4 x 6 @ 70%
• Rest: 2.5 minutes
• Longer eccentric for progression

Deload Week

Reduce intensity, maintain technique:

• Tempo Squat 3-0-1-0: 3 x 6 @ 50-60%
• Rest: 2 minutes
• Focus on perfect tempo execution

Beginner Pattern

Learning phase (4-6 weeks):

• Tempo Squat 3-0-1-0: 3 x 5 @ 50-60%
• Rest: 2-3 minutes
• Master movement before adding regular squats

Progressive Overload

With tempo squats, add weight in 5 lb increments. The extended TUT means small weight increases feel significant. Prioritize maintaining tempo over adding weight.

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Safety Considerations

Who Should Be Careful

Condition	Risk	Modification
Knee pain	Extended time in flexion	Reduce depth, lighter weight
Lower back fatigue	Prolonged isometric hold	Shorter tempo (2-0-1-0), lighter load
Beginners	Learning proper form	Start with goblet tempo squats
Cardiovascular issues	Extended breath hold	Take breath at top if needed

Stop Immediately If

• Sharp joint pain (not muscle burn)
• Dizziness from breath-holding
• Form breaking down mid-set
• Unable to maintain tempo (sign of too much weight)

Safe Execution Guidelines

Guideline	Reason
Use 30-40% less weight than regular squat	Tempo dramatically increases difficulty
Set safety pins	Fatigue accumulates differently
Maintain consistent tempo	Inconsistent tempo = inconsistent stimulus
Breathe as needed	Don't pass out; brief breath at top is okay

Fatigue Management

Tempo squats are MORE fatiguing than regular squats:

• Extended TUT causes earlier muscle fatigue
• Rep 6 may feel harder than rep 6 of regular squats
• Leave 1-2 reps in reserve (RIR) especially when learning
• Don't train to absolute failure

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🎁 Benefits

Hypertrophy Benefits

1. Extended time under tension — primary driver of muscle growth
2. Increased muscle damage — longer eccentric = more growth stimulus
3. Constant tension — no pause at top keeps muscles working
4. Metabolic stress — accumulation of metabolites triggers growth

Technique Benefits

1. Movement control — forces proper positioning throughout ROM
2. Teaches patience — can't rush the movement
3. Position awareness — plenty of time to feel and correct position
4. Eliminates momentum — must use muscle, not bounce

Strength Benefits

• Eccentric strength — builds lowering strength
• Positional strength — strong throughout entire ROM
• Weak point identification — reveals where you're unstable
• Transfer to regular squat — improved control and power

Programming Benefits

• Lower injury risk — lighter loads reduce joint stress
• Deload tool — maintain technique with less CNS stress
• High volume tolerance — can accumulate volume without maximal loads
• Beginner-friendly — teaches proper movement patterns

When to Use Tempo Squats

Choose tempo squats when:

• Primary goal is muscle growth (hypertrophy)
• Learning proper squat technique
• Need to reduce load but maintain stimulus (deload)
• Want to identify and fix form issues
• Looking to add training volume without heavy weights

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❓ Common Questions

What does 3-0-1-0 actually mean?

Tempo notation has 4 numbers:

• First number (3) = Eccentric/lowering phase in seconds
• Second number (0) = Pause at bottom in seconds
• Third number (1) = Concentric/rising phase in seconds
• Fourth number (0) = Pause at top in seconds

So 3-0-1-0 = 3 seconds down, no pause, 1 second up, no pause at top.

How much lighter should the weight be?

Start with 60-70% of your regular squat weight. If you normally squat 225 lbs for 8 reps, use 135-155 lbs for tempo work. The extended time under tension makes it significantly harder. It's better to start too light than too heavy.

Can I breathe during the set?

Yes, take quick breaths at the top if needed. While the "0" at the end means no pause, you can take a brief breath between reps. Don't hold your breath for 8 reps straight if it causes dizziness. The key is minimal rest at the top.

Is this better than regular squats for building muscle?

Not necessarily "better" but different. Tempo squats excel at hypertrophy due to extended TUT, but you need both. Regular squats allow heavier loads (important for strength), while tempo squats provide muscle-building stimulus with less joint stress. Use both in your program.

How do I know if I'm counting correctly?

Count "one-thousand-one, one-thousand-two, one-thousand-three" or have someone time you. Film yourself and watch back — descent should take 3 full seconds. If you reach bottom before finishing "1000-3," you're too fast.

Should I do tempo squats every leg day?

No, typically 1-2x per week. They're very fatiguing. Many programs use tempo squats as the main squat variation during hypertrophy blocks, or as an accessory after regular squats during strength phases. Doing them every session may lead to excessive fatigue.

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🔗 Related Exercises

Direct Variations

• Pause Squat (Bottom) — adds pause instead of flow-through
• Tempo Squat (4-0-1-0) — longer eccentric
• Tempo Squat (3-2-1-0) — adds bottom pause

Base Movements

• Back Squat — foundation movement
• Back Squat (Low Bar) — powerlifting variant
• Front Squat — can also be done with tempo

Complementary Exercises

• Romanian Deadlift — eccentric-focused posterior chain
• Bulgarian Split Squat — unilateral tempo option
• Leg Press — high volume work without technique demands

Other Tempo Applications

Tempo can be applied to almost any exercise:

• Tempo Bench Press (3-0-1-0)
• Tempo Deadlift (3-0-1-0)
• Tempo Pull-up (3-0-1-0)

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📚 Sources

Hypertrophy & Time Under Tension:

• Schoenfeld, B.J. (2010). Mechanisms of Muscle Hypertrophy — Tier A
• Burd, N.A. et al. (2012). Muscle Time Under Tension Effects — Tier A
• ExRx.net Tempo Training Guidelines — Tier C

Programming:

• Helms, E. (2015). Muscle & Strength Pyramids: Training — Tier B
• Renaissance Periodization: Hypertrophy Guide — Tier B
• NSCA Essentials of Strength Training — Tier A

Eccentric Training:

• Roig, M. et al. (2009). Eccentric Exercise Effects on Strength — Tier A
• Issurin, V. (2013). Training Transfer Research — Tier A

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For Mo

When to recommend this exercise:

• User's primary goal is muscle building (hypertrophy)
• User is learning squat technique and needs to slow down
• User needs deload week but wants to maintain technique
• User wants to add squat volume without heavy loads
• User is intermediate/advanced and wants variation

Who should NOT do this exercise:

• Beginners who find regular tempo too complex → Suggest Goblet Squat first
• Users training for max strength exclusively → Suggest Back Squat or Pause Squat
• Active joint injuries → Suggest Leg Press
• Users with cardiovascular issues (extended breath-holding) → Allow breathing at top

Key coaching cues to emphasize:

1. "Count 3 seconds down — don't rush it"
2. "Flow through the bottom, no pause"
3. "1 second up, controlled but powerful"
4. "Start the next rep immediately, no rest"

Common issues to watch for in user feedback:

• "This feels harder than regular squats" → Normal! Reduce weight to 60-70%
• "I can't keep the same tempo on later reps" → Weight is too heavy or set is too long
• "Should I hold my breath?" → Quick breath at top is fine, don't pass out
• "My muscles burn more than regular squats" → Expected! That's the extended TUT working

Programming guidance:

• Pair with: Regular squats (earlier in workout), isolation work, upper body
• Avoid same day as: Heavy squats before tempo (do tempo first or separate days)
• Typical frequency: 1-2x per week
• Volume: 3-4 sets of 6-10 reps most common
• Placement: Primary movement in hypertrophy phase, or accessory in strength phase

Progression signals:

• Progress weight when: All reps completed with perfect tempo
• Extend tempo when: 3-0-1-0 becomes easy (try 4-0-1-0)
• Add pause when: Want more challenge (try 3-2-1-0)
• Regress if: Cannot maintain tempo, form breaking down

Hypertrophy context:

• Excellent tool during muscle-building phases
• Works well in 6-12 week hypertrophy blocks
• Combine with regular squats for best results (tempo for technique/TUT, regular for load)

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Last updated: December 2024